So long, and thanks for all the sand

Date: 2024-10-16 AO: meathead Q: flipper PAX: voodoo, MARTA, flipper FNGs: None COUNT: 3 Cool morning must have kept PAX in the fart sack as only 3 took the red pill and showed up to face the final meathead of our 10 week Bell&Bag program. YHC had the Q and, coincidentally, wrote the program. As such, material liberties were taken with a less than savory idea (remind me to fix that for next time).
WARMUP: SSH, IW, Windmills, Arm Circles, assorted KB movements THE THANG: 3 rounds each of SLDL, Windmill prep move thing, 20 second OH hold. For SLDLs we added a knee raise to the last set, made it fun!
10 minute AMRAP where the PAX went through KB plank crossovers X10, Reverse Lunge Knee raise 5X each leg, Balance Turn 5X each leg.
Carries
MARY: boat canoe, flute bridge, plank ANNOUNCEMENTS: service opportunity in WNC this Saturday, see paper jam for details COT: combined with Anvil PAX, YHC took us out.